Monday 210817

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds, not for time:

1 Minute assault bike

10 Cossack squats

10 Sandbag front rack walking lunges

Fitness & Performance

Metcon (No Measure)

4 Rounds for quality:

Accumulate 45s in an L-sit

Accumilate 45s in a handstand hold

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

10 GHD Sit-ups

15 Push-ups

10 GHD Sit-ups

30 Air squats

Extra Credit

STR: Paused Back Squat (3-3-3)

5s pause in an active position at the bottom (rather than relaxing)

SKILL: 50 Strict Chest to bar pull-ups (Time)

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